35 fine chaps awoke early from their slumber to venture into the mysterious place known by many as Death Valley.
THE THANG
Mosey to track with a lap of backwards running, side stepping etc.
Circle of pain
SSH x 20
IW x 20
Peter Parker’s x 10
Parker Peters x 10
MC’s x 10
Burpees x 10
Merkins x 15
Burpees x 9
Diamonds x 10
Burpees x 8
Military merkins x 10
Burpees x 7
Plunge merkins x 10
Burpees x 6
Stagger right x 8
Burpees x 5
Stagger left x 8
Burpees x 4
Wide arms x 10
Burpees x 3
Squats x 10
Burpees x 2
Diamonds x 10
Burpees x 1
To track and get on cone with a number 1-12. QIC called plus or minus a number. Pax were required to sprint to appropriate number on clock and for odd numbers exercise was 10 merkins and for even 10 split jumps.
Partner up with similar speed – mustang, thorobred, or Clydesdale. Partners start on hand number 3 and sprint opposite ways around track to hand number 9. Loser does ten burpees, winner does five. Repeato with diamond merkins. Finish with doing merkins at each cone.
Mosey to gate. Lunge walk up hill.
Five minutes of Mary and then ten more burpees courtesy of audible call by Donkey Kong.
COT.
MOLESKIN
Several of the fast twitch fellas ignored the heads up from QIC about saving some legs for the workout and ran in anyway. Hats off to Header, Sprague, Turkey Leg, Donkey Kong, and Stagecoach for getting in some extra cardio (Dolphin probably ran a half marathon before he arrived!) For the regular Pax they got their dose of both a chest/burpee blast along with a good amount of lung busting sprints throughout the workout.
You know the warm up is tough when seeing our “follickly gifted” Donkey Kong pull off his shirt within the first ten minutes. Only Psycho T had any kind of enthusiasm as we descended down the burpee pyramid. The banter did prevail as we headed into the “rock around the clock” where a little mathematics was involved. That got the lungs opened up for the partner 200 meter races. Guys were flying around the track like Usain Bolt in a bid to avoid the 10 burpee punishment for losing to their partner. Many lads were grabbing their knees at the end of this one pleading for Mary to make an early appearance. There was a question mark over the placement of the cones as losing partners complained that one way around the track was shorter. Header moved the cone to help his cause but still came up a little short as Great Britain won its first sprinting title since Linford “Lunchbox” Christie.
Five minutes of Mary was interesting as Spackler may have actually “spackled” in his shorts with some dodgy noises coming from his direction.
Good work by all today. This was not an easy one. Great seeing Far Side and Dolphin out in the DV gloom again.
James 1:2-3 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work in you so that you may be mature and complete, not lacking anything.
Some of life’s most sacred truths can be learned only as we walk through our individual storms in life. We all have them. Yet all we ever seem to want is comfort and relief. We demand instant solutions, but what we fail to recognize is that although God can solve all of our problems, instant solutions are not important to Him. What is important to Him is how we respond to our struggles (page 54 – True Measure of a Man)
ANNOUNCEMENTS
Hump Day Happy Hour this evening at 6pm at Vinters Wine Market.
Thursday workouts as scheduled.
Fridays Kevlar workout will meet at Chic Fil A instead of CDS. Hang out after for Chapter 7 of True Measure of a Man book discussion.
The VSF was planted and 28 pax including 1 FNG mustered for an assault on SkunkWorks. The morning already seemed a bit unorthodox from the start due to the need to park on the Fullwood side of the church. #patterninterrupt Nevertheless, we got after it immediately.
The Thang:
Jog around the lot to COP.
COP:
SSH x 25
IW x 25
Merkins x 13
20 Minute Challenge:
Circuit of 4 exercises repeated for 20 minutes.
5 Burpees
10 Upright Rows w/KB
15 Mtn Climbers
20 Two-handed swings w/KB
Partner Up:
Partner 1 runs ~120 yards while Partner 2 does alternating one-hand swings with KB. Flapjack.
Partner 1 runs while Partner 2 does Goblet Squats with KB. Flapjack.
Partner 1 runs while Parner 2 does Merkins. Flapjack.
Partner 1 runs while Partner 2 does Upright Rows with KB. Flapjack.
Partner 1 runs while Partner 2 does Widearm merkins. Flapjack.
Mary session:
Slow flutter x 13
Freddy Mercury x 13
Rosalita x 13
LBC x 13
COT
Moleskine:
On the initial warmup jog, Runstopper informed YHC that he intended to do Fast Twitch this morning, but that his morning constitutional took precedence – no offense Sprague. YHC forgot his watch, but Crabcake was gracious to lend me his. This was critical for the 20 minute Challenge. No notice given to the pax as to how long the circuits would last = fair amount of mumblechatter. Though the pain must have been sufficient as the crowd was unusually quiet…crowdpleaser I suppose.
We were scrambling to find enough KBs and dumbbells to start; but fitted everyone with something. I will say Fish Taco had it a bit easy with one of YHC’s dumbbells – expect you to add at least 15 or 20 lbs next week brother!
Not surprisingly though still impressive to see — Bulldog, Fletch, Busch and Frostbite were really getting after it on the runs! Nice work fellas.
FNG Tackling Dummy described himself as such when Harley (who EH’d him) mentioned he played football at Auburn. Self-named….sort of….but sufficiently derogatory so it was allowed by the pax.
Enjoyed it men. See you in the gloom again soon.
Announcements:
Anvil, The Maul or Death Valley – 5:30 Wednesday morning. Pick one and be there.
Smashed the record PAX attendance with 24 brave souls. SMASHED in the workout by SMASH himself. at 5:29 as cars were still pulling into the parking lot, we gave the last of the pax another minute to assemble and then off we went to do…
Warm up:
12 side straddle hop
12 Imperial walker
10 merkins
15 prison squats
6 jumping lunges
10 mountain climbers
5 burpees
8 Carolina Dry Dock
Hit the bleachers:
20 dips on the bleachers
10 incline merkins on the railing
Repeat 3x’s
Down and back on the track:
20 prison squats
20 one foot leg stands
10 merkins
10 Carolina Dry Dock
5 mins of Mary:
10 flutter kicks
10 dollies
15 LBCs
10 bicycles
Planks
10 superman flutter kicks
Finish out strong:
Wall sits – 45 secs
10 merkins
Repeat 3x’s
Moleskin: Great effort by the PAX, including a number of FNG’s, especially noteworthy was Robin Hood (FNG – J Archer, WD at 62, RESPECT RESPECT!) who was pushing hard out there, inspiring! We also had joining the pax and F3 for their first time, T Mattapallil (Bollywood) who was EH’d by 49’er but since Base Camp is not worthy enough for his presence he stayed at home to hear about it from Bollywood later, maybe that’s why he was able to turn in a sub 6 min mile at Fast Twitch…we had S. Jones (Butterfly) who was down the path of being named Rowdy after some swimming announcer that YHC has never heard of, before the more sensible PAX stepped in to move the name to Mr. Jones’ signature swimming stroke, hence now known at F3 as Butterfly. From across the pond in style and elegence and a pretty strong effort to boot, JP Schoubert from France pulling down the name of Baguette (could be a strong name depending on your point of view).
Can’t let the bb go by without mentioning Briquette who is starting to look trimmer and dare I say faster, looked pretty fast on the backwards run and karaoke anyway but who showed up on the 3rd set of bleacher/post exercises to ask YHC are we only doing 1 set? No, you are only doing 1 set, the rest of us are just finishing the 3rd set, but well done brother, must be the long drive, lucky it’s Base Camp, otherwise I’ve heard some Q’s call for 15 burpees on your own to join the PAX late.
Anyway, next week we have YHC on Q for Canada Day, join the festivities and bring a friend, Canada is known as a friendly place, Base Camp on Canada Day will be no different.
Announcements:
Prayer goes out to Mr Furley and family as he recovers from his stroke, Mall Cop’s been on twitter with more updates.
Quick run down of some of the weekly workouts
Looking for site co-Q’s for a potential Base Camp style Saturday workout, let Skywalker or YHC know if interested in contributing
11 Men descended upon the gloom of Loch Ballantyne for a morning of pain.
The Thang:
COP
SSH X 25
Imperial Walkers X 25
Merkins X 15
Mountain Climbers X 15
Peter Parkers X 15
Burpees X 5
Mosey to the Haunted Forest and split up into 3 groups for some back work
Pull ups X 10
Dips X 10
Supine Pullups X 10
Repeato X 3
Mosey to the eastern shore of Loch Ballantyne
The Seven Dwarves Dirty 30
Run around the lake to the first wall for 30 Sleepy wall lunges
Run to the next wall and do 30 Dopey step ups
Run to the grill area to do 30 Sneezy jump squats.
Return to the starting point of the lap for Doc’s 60 calf raises.
Market Timer(the 8th dwarf apparently) audible for Monkey Humpers X 20…there’s got to be a better name for these…..
Run around the lake to the first wall for 30 Happy wall squats.
Run to the second wall for 30 Bashful jump ups.
Run back to the grill area for 30 Grumpy jumping lunges
Plank and wait for everyone to finish in the field next to the grill.
Wheel Barrow full of Diamonds
Partner up for some wheel barrow walks with a twist…YHC yelled stop, at which point the pax were instructed to do wheel barrow merkins. When YHC got bored of doing merkins, I yelled move again and the wheel barrow race resumed only to be interuptted by more merkins every few yards. Once all the pax reached the other end of the field, flapjack + repeato.
Mosey back to the COP for some Jack Webb.
1 merkin + 4 shoulder presses, 2 merkins + 8 shoulder presses, all the way up to 5 merkins and back down again.
Heels to Heaven X 20
Dolly X 20
LBC X 20
Mosey back to the cars for COP
Moleskin
Before all the pain got started, Unfair mentioned that he doesn’t really enjoy running the mile. Imagine how much fun it would be if you were 50 pounds heavier and/or 20 years older!
YHC named the the leg exercises during the running around Lake Ballantyne after the 7 dwarves in hopes of inspiring leg failure and a hunched or shortened stature for the pax unlucky enough to have posted today.
Market Timer and Freely’s Comet got really excited talking about ballet during the calf raises and insisted that we do some monkey humpers. It was awkward.
The wheel barrow merkin race was a real #crowdpleaser. We just might be seeing that one again…
Announcements
Haggis mentioned that the Sons of Ballantyne will be facing off against the Friends of Fast Twitch on August 27th at a neutral location to be named later.
F3 Foxhole starting up on July 8th at Elon Park Elementary. Market Timer and Honey Bee are your Q’s. Bring a kettlebell.
The shovel flag was planted on a beautiful Saturday morning at Colonel Francis Beatty Park and 18 F3 Dads took to the field with 36 2.0s leading the way. Everyone to enjoy an hour of competition and fun!
COP
Merkins w 2.0 on Dad’s back X5
SSH x 20
IW x 20
Squats x 20
Burpees x5
Mosey to home plate of softball field – split dads into two groups
One group ran to first base and did 10 merkins, ran to second base and did 10 mountain climbers, ran to third base and did 10 carolina dry docks, came home and did 5 burpees. Group 2 ran to right field and did 15 lbc’s, ran to center field and did 15 bicycles. ran to left field and did 20 seconds of 6″, ran home and did 5 burpees. Flap jack.
Split the dads into four groups and the relay races began!
Animal walk relay races… Bear crawl, gorilla, crab walk, Duck walk
Suicide sprint relay races with tennis balls, Hula hoop (with Dad and 2.0 inside) suicide sprint relay race with tennis balls, potato sack relay race, potato sack relay race with Dad and 2.0 each have one leg in sack, relay race with 2.0 filling up cup of water and racing with cup on head and then splashing the remaing water on Dad’s head!
Mosey over to playground
Everyone go through one circuit of 10 declined merkins, 5 pullups or 10 second pullup hang, 10 stepups.on picnic bench
Moleskin – Some games are just better suited for the kids!! In an animal themed version of relay races several 2.0s were hilarious to watch their interpretation of what a duck walk or bear crawl should look like. Some dads found it difficult to get inside the hula hoop even before their 2.0 got in! If the cup of water in Dad’s face was refreshing than the buckets of left over water felt nice I’m sure! Overall it was a fun day with Dad and 2.0! See you next Saturday 6/29 for the final F3 Dads of the summer!
The VSF was planted and 19.5 pax posted at DMZ this Monday morning.
The Thang:
Run to School for opening COP – SSH 25x, Diamonds 15x, Mountain Climbers 20x, Imperial Walkers 20x
Run to back hill:
Jacob’s Ladder x 7 – Burpees were the method of pain at top of ladder
Run to School Wall:
Partner 1 – Inverted Mountain Climbers while … Partner 2 – Sprint lot and back
Switch, Repeat 3x
Run to Park (5 Burpees at the speed bumps):
Park Pain Stations: Step Ups 20x, Prisoner Squats 20x, Merkins 20x: Three laps
Final Lap: Decline Merkins 20x, Wide Arms 20x, LBC 20x
Mosey to Basketball Court for some Mary – Dolly 20x, Freddie Mercury 20x, Rosalita 20x, Russian Twist 20x
Burn the last 3 min with Burpees – 1 min on, 1 min off, 1 min on.
COT
Moleskine:
We lost one of our PAX along the way from the school back to Carmel Park. Where’s Lorenzo? After extended plankorama at the Carmel Park lot, FOD gave the “recover” command and the pax turned to head to the playground to see Lorenzo jumping in his car. Thankfully, no pax was left behind!
T-claps to Jamboree for running 1.5 miles to DMZ and back home after the pain FOD dished out.
Check out the F3 website for info on 7/4 Convergence and The Bear in NoCo.
SkunkWorks tomorrow at CDS — park in lot off of Fullwood, not at the high school.
Thank you all for the opportunity to lead this morning.
FOD
Sleep an extra 30 minutes then come Wiggle with us tomorrow at our new 6:00 am summer start time. Corner of Foxcroft and Rothwood (Mullrich Corners) – fellowship pace…
The bell tolled and 27 PAX including 1 FNG joined YHC for his first visit to The Matrix. YHC wanted to make it memorable by planning in some Monkey Humpers and animal circuits. Judging by the animal noises heard from some of the PAX during the workout, it seems to have been a success.
COP
– SSH x 30
– IW x 30
– Merkin / Peter Parkers x 10
– Monkey Humpers x 20
– Side lunges x 10
– Backward lunges x 10
To Field for Animal Circuits, partner up
– Partner 1: bear crawl, Partner 2: run around field until reach partner, flapjack until bear crawl all the way around
– Partner 1: crab walk, Partner 2: run around field until reach partner, flapjack until crab walk all the way around
Both rounds of animal crawls were #crowdpleasers
To the playground for some back work, split into 3 groups
– Group 1: pull-ups x 10
– Group 2: concrete block rows x 10
– Group 3: dips x 20
– Flapjack until all groups go 2x thru
– Plank-o-rama called by Tiger Rag while everyone finished (unclear rotation instructions by YHC caused a backup on block station)
Back to field for chest-o-rama / Mary
– Merkin with shoulder touch x 20
– Freddy Mercury x 20
– Dive bomber merkins x 10
– Low plank hip drops x 10 per side
– Dolly x 20
– Merkin jacks x 10
#shoulderssmoked – let’s do something else
Go to sidewalk and find partner from before
– Partner 1: Squats, Partner 2: run 100 yards and back, flapjack
– Partner 1: LBC, Partner 2: run 100 yards and back, flapjack
– Partner 1: Rosalita, Partner 2: run 100 yards and back, flapjack
Cooled it down with a mosey through the field to the far parking lot corner
– Plank-o-rama to catch breath and get everyone in line
– Recover to runner’s stance for a jail break back to the cars (Unfair lived up to the name once again)
– LBC “move when called” ad-libbed by Tiger Rag at the finish to take us out
COT
The Naked Moleskin:
Tiger Rag mentioned as we lined up for the 100 yard runs that today’s beat down was probably payback for giving YHC the nickname of a Hornets cheerleader. Perhaps he was right, but judging by the grins in the COT, I think it is just what the PAX needed to start the week off right. There was a strong effort out there by all. Aye!
About half way through the workout during the dolly’s, Joker drove by honking his horn at us. I am not sure why he was not out there with us this morning, but it was probably a good reason if he had the stones to call attention to his absence…
FNG Big Gulp showed some strong effort out there today and it was great to have him in the PAX. We hope to see you in the gloom again soon!
During the runs, Unfair lived up to his name again. I think Bulldog has some competition out there now. Better take it up a notch brother to show the young whippersnapper how it’s done… Fletch (I think as YHC was far back in the pack) actually gave Unfair a run for his money in the jail break though. Nice!
It was another great workout with a strong group of men. Thanks for the opportunity to take the helm today at The Matrix.
36 pax including 6 FNGs posted for a downPAINment and dodged Spackler’s explosive booby traps while learning to say Gunga Galunga in the process. Here’s a video of our Spackler explaining to the pax where he learned the phrase:
http://www.youtube.com/watch?v=X48G7Y0VWW4
The THANG:
Spakler’s Lead:
COP
Repeat
#2
Repeat
#3
Mall Cop Lead:
Turn Around 180 degrees to face hill for a regular Jacob’s Ladder up to 7 burpees at top.
Mosey across campus to the entrance 4 hill for:
#1 Partner 1 lunge walk down hill / backwards lunge walk up hill. Partner 2 Squats at top of hill until P1 is done. Flapjack
#2 Partner 1 bear crawl down hill / backwards bear crawl up hill. Partner 2 merkins at top of hill until P1 is done. Flapjack.
Mosey to baseball field home plate. Partner 1 sprint to left field for 10 burpees, sprint to right field for 10 burpees, sprint back home for 10 burpees. Partner 2 follows suit but starts with 10 burpees at home plate and finishes with their sprint from left field back to home so everyone finishes at the same time.
Mosey to left field fowl line for a modified “Running 8 MOM”.
Start with 30 Flutters on left field line, sprint to right center field fence for 30 LBC’s, sprint back to left field foul line for 30 Dollies, then do Peter Parkers until everyone is done.
That was so fun let’s do it again! Repeat!
Jail break from baseball field to shovel flag for COT.
Moleskin:
Great work by the Pax today and great work by first time Q Spackler! Qing a workout is fun, exhilarating, and addictive. If you have been posting to F3 workouts for 2 months then you are more than ready to step up and give it a try yourself. Any interested pax let myself, Run Stopper, or Hops know and we’ll help coach you and get you on the schedule. Well, really just ask any of the site Q’s for any of the workouts you go to and they would love to have you jump into the Q mix.
It was great having 3 more FNGs out today, great work by Rudy, Norris, Milkshake, Clowney, Juggles, and out other FNG. We hope to see you back out at many more F3 workouts in the future.
Special recognition going out today to Strange Brew who continues to turn it on and is becoming a strong, fast beast out in all the workouts. YHC had to shift gears and give it everything I had just to beat him to the line during the jail break back to the shovel flag at the end! And this was after he led a 30 min gear strength “Pre-Workout” at The Rock. Strong brother, Strong!
Announcements:
-Order your Area 51 shirt by end of day Sunday, 6/23, for the first batch of ordering.
-RSVP / Sign-up for the Pig Pickin Area 51 family party on 7/13 at Olde Providence School baseball fields. Evite from Bugeater.
Until Next Time!
23 men, including 3 FNG, rolled out of the fartsack and hit the ground running for another Rookie Day at Area 51.
Mosey to soccer fields for COP (all in cadence)
* SSH x 15
* IW x 15
* Squats x 15
* Merkins x 10
* Mtn Climbers x 15
Divide into 2 groups, Rookies with Abacus and Veterans with Slap Shot
Rookies line up on soccer field for Devil’s Work-out (6x6x3) with 6 called exercises x 6 stops x 3 reps at each stop
Rd 1 Peter Parkers
Rd 2 Parker Peters
Rd 3 Squats
Rd 4 LBCs
Rd 5 Sister Mary Katherines
Rd 6 Merkins
Mosey to Playground for 3 stations:
* Pull-up’s x 5, Dips x 10, Incline Merkins x 10
* Pull-up’s x 5, Dips x 15, Decline Merkins x 15
* Pull-up’s x 5, Dips x 10, Wide Arm Merkins x 10
Mosey back to soccer fields for 5 MOM (in cadence):
* Dolly x 15, Flutter x 15, Rosalita x 15
Indian Run around perimeter of soccer field
Veterans with Slap Shot, run to lower field for:
* Walking lunge/bear crawl/plank
* High knees/10 burpees
* Karaoke down and back/plank
* Back peddle/10 burpees
Run to school
* Squats/Dips x 30 (repeat)
Run to trail
* Jump ups x 25/trail run
Run to wall
* People’s Chair/Merkins x 15
* People’s Chair/Diamond Merkins x 15
* People’s Chair/Wide arm merkins x 20
Two groups meet up at the soccer field for 6 MOM
Rookies head with Slap Shot to Rock Pile for:
* Rock curls/squats/over head press (x 20) repeat
Return rocks and head to soccer fields for:
* Walking lunge/jog/10 burpees/jog/plank
Run to lower field for:
* Plank/Peter Parker
Run to trail
* Dips x 25/trail run
Veterans go w/ Abacus to end of soccer field for full fledged Devil’s Work-out (6x6x6) with 6 called exercises x 6 stops x 6 reps at each stop
* Rd 1 Peter Parker
* Rd 2 Parker Peter
* Rd 3 Knee Ups
* Rd 4 Sister Mary Katherines
* Rd 5 LBCs
* Rd 6 Merkins
Mosey over to front of School for:
* People’s Chair x 1 min / Lunge walk to parking lot
* People’s Chair x 1 min / Lunge walk to parking lot
Both groups meet back up in parking lot for COT
Moleskin:
– Another nice turnout for Rookie Day with 3 FNGs and return of couple FNGs from previous week’s Rookie Day. Welcome. Keep coming back.
– Props to FNG Shane Hughes (Barnacle) for continuing to push himself/substitute exercises when bum shoulders would not allow him to complete called upon exercise. We hope to see you back out in there in the coming weeks.
– Does Joker’s motor ever stop. Always seems to be at the front of the PAX no matter what we are doing. Not sure he has a kryptonite.
Announcements:
– Get your F3 Charlotte South T-shirt order in by Sunday, 6/22, for initial order going out on Monday, 6/23.
– F3 Dads every Saturday in June at Colonel Francis Beatty Park (Weddington Road) from 9 a.m. to 10 a.m. Bring your 2.0s, boys and girls, for some fitness, fun, and games.
– RSVP to the Pig Pickin, 7/13 at Olde Providence School Baseball Fields. Evite from Bugeater.